For Time 5 Syncro bar Muscle Ups (scaled – 10 ring dips) 20 syncro wall balls 50 cal assault bike Pair A goes, Then Pair B, Then Pair C Can be any pair combination (MM,MF,FF) Break up Cals anyway you want Then 800m run (Pair A, Then Pair B, Then Pair C) Then 5 Syncro bar...
AMRAP 30 100 - KB swings 100 - box jumps 100 – HSPU 100 – Wall Balls 100 – Dips Continuous run 400m Working three at a time, Synchronised reps, Team A run while Team B complete the reps, swap after each 400m run, Continue from where reps...
9 Rounds For Time 20 pull-ups 20m sled drag (100kg) 20 dips 20m sled drag 20 burpees 20m sled drag In twos complete one full round. Once Pair A have completed the full round, Pair B goes, then Pair C. Reps should be in synchronisation...
Team 5k run 1 member must carry 5kg 1 member must carry 10kg 1 member must carry 15kg * Anyone can carry items spread load between the 6 members use any of the following; plates, kettle bells, sandbags, Dumbbells Comment total time below...
AMRAP 4 mins 2 Team Members Syncro HSPU 2 Team Members hang from bar 2 Team Members Rest AMRAP 4 mins 2 TM Syncro Pull Ups 2 TM Deadlift Hold 120kg 2 TM Rest AMRAP 4 mins 2 TM Syncro TTB 2 TM Handstand Hold 2 TM Rest * Any combination of pairs Reps...
For Time 100 Clean and jerks (40/60kg) Every 3 minutes 5 team syncro burpees * Male and female pairs Locked out at top together Swap in and out as needed Comment times below...
DL.14.07.17 For Time 800m buy in 3 Rounds 100 pull ups 100 kb squats 100 push ups 800m buy out * 3 working at a time, Any combination Can't start reps until last person is back from the run. Comment times below...